Pregnancy resources
Food safety in pregnancy
Pregnancy changes your immune system, which makes certain foodborne illnesses — listeria, salmonella, toxoplasma — riskier for you and baby. The good news: a handful of simple habits cover almost everything. This is meant to feel like a friend walking you through the grocery store, not a list of rules to fear.
What to skip, and why
Raw or undercooked animal foods
Raw or rare meat, raw fish and sushi with raw fish, raw shellfish, runny or raw eggs, and homemade dressings or desserts made with raw egg. Cooking to a safe temperature is what removes the risk — not freshness or price.
Unpasteurized dairy and juice
Soft cheeses like queso fresco, brie, feta, or blue cheese made from raw milk, plus raw milk and unpasteurized juice or cider. Check the label for the word "pasteurized" — pasteurized versions of these cheeses are fine.
Deli meats and refrigerated smoked fish
Cold cuts, hot dogs, pâté, and refrigerated smoked salmon can carry listeria. They become safe when heated until steaming hot (165°F), so a warmed turkey sandwich is a simple swap.
High-mercury fish
Skip shark, swordfish, king mackerel, tilefish, marlin, orange roughy, and bigeye tuna. Choose 2–3 servings a week of lower-mercury fish like salmon, sardines, cod, tilapia, shrimp, or canned light tuna for the omega-3s baby's brain loves.
Unwashed produce and raw sprouts
Rinse all fruits and vegetables under running water, even those you peel. Raw sprouts (alfalfa, mung, clover) are best cooked thoroughly, since bacteria can live inside the seed.
Alcohol, and caffeine over ~200 mg
There is no known safe amount of alcohol in pregnancy. Caffeine is generally kept under about 200 mg a day — roughly one 12 oz coffee — including tea, soda, chocolate, and pre-workout.
Easy swaps
Cold deli turkey
The same turkey, heated until steaming
Sushi with raw fish
Cooked rolls, veggie rolls, or poke with cooked salmon
Runny yolk eggs
Fully cooked eggs or pasteurized-shell eggs
Soft raw-milk cheese
Pasteurized brie, feta, mozzarella, or cheddar
Second latte
Decaf, herbal rooibos, or sparkling water with citrus
Kitchen habits that cover the rest
- Wash hands with soap for 20 seconds before and after handling food.
- Use separate cutting boards for raw meat and for produce.
- Cook poultry to 165°F, ground meat to 160°F, and whole cuts to 145°F with a rest.
- Refrigerate leftovers within two hours and eat within 3–4 days.
- Keep the fridge at or below 40°F and reheat leftovers until steaming.
If you eat something on this list, try not to spiral — most exposures cause nothing at all. Call your provider if you develop fever, chills, body aches, or severe stomach upset so they can check in on you.